Round 2..

Warm Up:
2 rounds
5 push ups, 5 pull ups, 10 sit ups

5 Rounds for time of:
15 Ring Rows, used bb..all chest to bar
155 Bench Press, 15 reps, did 10
1 minute rest

Rx'd - 14:55, last time was 15:58 from 20110505

Great WOD..first 2 sets on bench all 10 by myself..3rd set..barely some help on number 10..4th and 5th set had to break up as well as use a spotter

Faster

Warm Up:
2 Rounds
Run 400 M
15 Back Ext. #90
10 Sit Ups

5 Rounds for time of:
135 pound over head squat, 5 reps, subbed back squat
10 Toes to Bar
#40 dumbbell hang squat clean, 15 reps, used #30, 10 reps
20 Double Unders, subbed 50 reg

Rx'd - 11:50

*I can already tell my legs are gonna be quite sore tomorrow
T Minus 4 days till I ship out

A, 1, 2, 3, 4

ACTUAL WORKOUT ON: 20110520 FRIDAY

2.17 mile run in boots

Rx'd - 15:47

Volume..

Warm Up: 100 Jump Rope..light warm up

Pull ups- 1,2,3,4,5,6,7,8,9,8
Push Ups- 10 after each set of pull ups

Rx'd - 13:30ish..longest break after set 6 was around a minute..before that around 30-45 secs of rest between each set..

Rested 2 minutes..then did 5 Second NEGATIVES..

Pull Ups - 8,7,6,5,4,3,2,1
Push Ups - 10 between each set..only 30 seconds rest between each

Rx'd - 8:48

Rested around 6 minutes..then

10 Rounds of:
10 AC lift, #50, no legs, maybe around 8 reps had some legs :/
10 Sit Ups

Rx'd - 8:47

Total Reps =

Strict Pull ups - 53
Pull Ups NEG. - 36
Push Ups - 180
AC Lift - 100
Sit Ups - 100

TOTAL REPS = 469

Get Some

Warm up:
3 rounds:

150 jump rope
5 pull ups
10 push ups

5 Rounds for time of:
95 pound thruster, 15 reps, scaled to 10 reps
15 bar facing burpees, 15 reps

Rx'd - 15:59

Def a tough WOD..still working on getting more mentally tough..pushed it to the limit this WOD..felt like I took too many breaks leading up to the 5th round..didn't take much rest the 5th round to finish up

First time Power Snatch

ACTUAL WORKOUT ON: 20110516 MONDAY

Warm UP:
3 Rounds
150 Jump rope
10 push ups

21-15-9 reps for time of:
24" box jump
75 pound power snatch, used #65..first time doing power snatch..focused on form
Chest to bar Pull Up

Rx'd - 10:35

*Tough WOD..as always

135 reps

Run in boots..

ACTUAL WORKOUT ON: 20110514 SATURDAY

1.6 mile run in boots
Slow time of: 12:11

*Ran in my jungle's..I almost forgot how heavy those things were..Endurance course this summer is definitely gonna be a beast to complete..I'll rock it out tho

2 WOD

ACTUAL WORKOUT ON: 20110512 THURSDAY

Warm Up
3 Rounds:
150 Jump rope
5 Push Ups
Arm Circles

5 Rounds for time:
10 Pull Ups, strict
20 crunches
20 Dips

Rx'd - 11:44

5 Minute break

10 Rounds for time:
#50 AC Lift 10 reps, No Legs
10 Sit Ups

Rx'd - 9:38
*All sets unbroken

Cool Down - 1 mile run, slow pace of 7 minutes

Stretch

Quickie

ACTUAL WORKOUT ON: 20110510 TUESDAY

For Time:

Run to work from home and then..

5 Rounds of:
10 Back Squat #115
20 Sit Ups

Run Home

Rx'd - 14:13

*Nice short workout..not sure on the exact meterage to work from my house but I'ma check sometime today if I remember..I'm guessing around 600/700 metersish

2nd time WOD, bench, pull, clap, run

Warmed up with
2 Rounds:
250 M Row
10 Push Ups
10 Sit Ups

5 Rounds for time of:
21 BP @135, subbed 11
15 Pull Ups, subbed 10
9 Clapping Push Ups, subbed 5
400 M Run(All Runs at/under 6 min pace)

Rx'd - 21:14
1st time, as rx'd subbed for 27:07 3 months prior on 20110221 Monday

Small reason for time gap was that I was spotting 1 person the first time I did the WOD..but the first time I did the WOD all the bench press were done unbroken..really pushed it more on the run this time as I was on a treadmill and last time i was runnin around a track..did the workout the first time at the rec and the 2nd time at the Y..hopefully here in about 6 months i should be able to do the workout as RX'd in a reasonable amt of time and not be very sore the next day..still building up the work capacity ofcourse..but def a great time cut for less than 3 months between WOD's

Front Squat, flexibility

ACTUAL WORKOUT ON: 20110507 SATURDAY

Warm up: Run to the YMCA..3 mins

Front Squat Progression, mainly working on flexibility and form, not heavy weights
5-5-5-5-5
Used 95,115,125,135,145

Then took the long way home - 9 min run at moderate pace

Non functional arms day

ACTUAL WORKOUT ON: 20110506 FRIDAY

Warm up: 1 mile slow run at 7:03

All done as supersets

BB Curls - 30's - 8(3)
Skull Crushers - 22.5's - 8(3)

Incl. Alt. DB Curls - 40's - 7(3)
Kickbacks - 25's - 10(3)

Alt. Hammer Curls - 45's - 6(3)
Lying DB Tri Ext - 25's - 8(3)

Rev BB Curls - 65 - 10(3)
CG Bench - 135-10(2), 95 - 14(1)

Spot Please..

ACTUAL WORKOUT ON: 20110505 WEDNESDAY

Warm Up: 3 Rounds of:
10 Push Ups
10 Back Ext.
10 Sit Ups

Five rounds for time of:
15 Ring rows, used barbell
155 pound Bench press, 15 reps, scaled to 10 reps
225 pound Back squat, 15 reps, no squat, legs really sore still

Rx'd as scaled - 15:58
*Since I didn't do Squats I would take a minute or just over a minute rest between sets

Great WOD..Looking to do it as Rx'd next time!

P.S. Austin Malleolo..ur a beast

"Jackie" 1st time

Warm Up: 3 Rounds
100 Jump Rope
10 Push Ups
10 Squats
10 Sit Ups

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Rx'd - 9:54

*I rowed 1,000 M in like 3:30, it was a little bit too quick of a pace..next time I should row it at about a 3:45 pace and that should be better..legs were pretty dead before the thrusters and that didn't work out too well..oh well..its good..gonna beat the time next time I do this

"Moore" Hero WOD

Swam at 1100 w/Hadfield

Among various other swimming did 2 25 underwaters and 2 25 above water - no breathing

Then at 2130..

"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post number of handstand push-ups completed for each round to comments.

Rx'd - 8,5,6,5,5,5
-Had to stop at 19:11, the YMCA was closing : /

R.I.P. Moore
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.

Pull Up/Alot

ACTUAL WORKOUT ON: 20110429 FRIDAY

Working on getting pull ups..I would do one set..take 10-15 sec break..then onto the next one..starting with round 3 I would do 5 push ups between each set of pull ups..

Made it to 5 rounds..WOD is as follows..

Wide overhand, wide under-hand, close overhand, close under-hand, pull up bar between shoulder

11111
22222
33333, 5 push ups between each set
44444, 5 push ups between each set
55555, 5 push ups between each set, last set was 30 straight

Then went through each of the different types of pull ups, doing 2 reps with a 5 second negative for 2 sets

Total Pull ups = 75 pull ups, 20 more neg. w/ 5 second negative
Total Push Ups = 100 push ups

Rx'd - approximate 30 mins, negatives were done a couple minutes after the reg pull ups

Then did..
Total of 100 #40 AC lifts, no legs followed by 100 lying ab sit ups broke up in various sets

LAST PT/SWIM

ACTUAL WORKOUT ON: 20110428 THURSDAY

Last PT for Semper Fi Society for the year

We swam..then went out to eat!

Crossfit Games Open 11.5 WOD

ACTUAL WORKOUT ON: 20110426 TUESDAY

20 Min AMRAP:
#145 Power Clean, 5 reps
10 Toes to Bar
15 Wall ball Shots, had to use #15.4 ball

Rx'd - 8 Rounds + 10 TTB + some change(3 or 4 wbs)
Finished out the 9th round

My legs felt ok before the workout, a little sore from Monday but what the heck..I just went with it..If legs were fresh I believe I could of atleast got one more round or so..

My brother Heath rocked out 13 rounds..frkin beast!

Pre-Ship PFT #2

ACTUAL WORKOUT ON: 20110425 MONDAY

Pre-Ship PFT at Rose..

100 Crunches, Rx'd
18 Pull Ups
3 Mile Run - 18:51

PFT Score - 284/300

*Once I get those pull ups to 20 my score will jump to 294!..workin on it!